Importance of Hydration: Rethink Your Drink
Understanding the significance of hydration is essential for overall health. This content covers the importance of water intake, signs of dehydration, tips for drinking more water, alternative sources of water, fluid needs during physical activity, healthier drink options, and identifying nutrient-dense beverages. Stay informed and stay hydrated for optimal well-being.
Download Presentation
Please find below an Image/Link to download the presentation.
The content on the website is provided AS IS for your information and personal use only. It may not be sold, licensed, or shared on other websites without obtaining consent from the author. Download presentation by click this link. If you encounter any issues during the download, it is possible that the publisher has removed the file from their server.
E N D
Presentation Transcript
Why Are Water and Hydration Important? Hydration: Providing the body with adequate and sufficient fluids to function appropriately Water: 60-70% of total body weight is water Helps dispose of waste in the body Protects organs and joints Maintains body temperature regulation
Dehydration Dehydration is a loss of fluids and can happen at any time, not just during physical activity. Fluids are lost daily in urine and sweat and with breathing. Signs of Dehydration: Thirst, urine color, headache, fatigue, dizziness, lack of concentration, difficulty breathing. Physical Activity: Consume fluids before, during, and after activity. Higher intensity, longer duration, and temperature (hot or extreme cold) cause additional fluid losses. **Even mild dehydration can significantly affect performance!**
Tips for drinking more water Water is the BEST way to stay hydrated... Here are ways to drink more: Drink water at each meal Dilute 100% fruit juice: 1 4 cup juice + 3 4 cup water Carry a water bottle Add lemon/lime or pieces of fruits to water Tap or Bottled? Tap water may provide fluoride (helps reduce cavity formation), but bottled water usually does not But BOTH help meet fluid needs!
Where else can we get water? Water does not come only from drinking plain water Milk, 100% juice, teas, sparkling water, seltzer water, diet sodas Fresh, raw fruits and vegetables Example: melons, citrus fruits, strawberries, and cucumbers Broth-based soups
Physical Activity and Fluid Needs Water is sufficient for physical activity lasting under 60-90 minutes Intense physical activity (football, basketball, soccer, etc.) may require certain nutrients to be replenished Carbohydrate Protein Fluids Electrolytes Discussion: What are healthier drink options after physical activity? Soda vs. low-fat milk? Water vs. fruit punch? Iced tea vs.100% juice? Soda vs. sports drink?
Which is more nutrient dense? 12 ounces 100% juice 12 ounces of cola 12 ounces orange soda 12 ounces low-fat milk
Portion Distortion 266 Calories (20 oz.) 150 Calories (12 oz.) A portion is how much you eat or drink at one time The larger the portion, the more calories Your portion size might be very different from the Serving Size on the Nutrition Facts label Portion Distortion! ** Remember... ** Having a larger portion sometimes is NOT bad. Make sure that there is an overall balance of calories and lots of healthy nutrients each day! 88 Calories (6.5 oz.)
How Much Sugar? 27grams x 2.5 servings = 67.5 grams 1 teaspoon of sugar = 4 grams 16.9 teaspoons of sugar 67.5 / 4 =
Rethink your drink Remember.... Staying hydrated is important everyday for everyone Dehydration can have bad consequences for health Watch portion sizes and keep in mind that when calorie intake is higher than calorie output, weight gain results Drinks with added sugar are not BAD they can be incorporated into a healthy diet when there is appropriate balance Rethink what you drink! Ask yourself, How will it impact my health and overall diet? Think about added sugar & cavities, calcium & bone health, etc. What are the best choices?
